A Random Legacy Beatdown

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  • Workout Date - 09/20/2014
  • Q In Charge - Aloha
  • The PAX - Iceman, Grilled Cheese on a Donut, Scuba Steve, San Diago, Tesh, Earthmover, Clowney, Jekyll (visiting from The Fort), Double Windsor, Certus, WiFi, Caviar, Holla, Erector, 1D, Flay, Snowden, Longbottom, FNG Sweeney Todd (Jimmy Thompson)
  • AO -

20 PAX, inspired by the opportunity to hear an hour or so of Snowden’s #mumblechatter, hammerfist-elbowed their way out of the fartsack and into the Legacy gloom for a bunch of random workout stuff that made us all better at things…

Warm Up:

– 20 SSH IC, 20 IW IC, 10 Merkins IC


The Thang:

Mosey across the beautiful Legacy grass and down the hill to the lake…partner up, size doesn’t matter.

– Partner 1: run a lap around the lake, Partner 2: do the exercise until their partner returns. Switch.

3 total laps: Derkins, Lunges, Flutter Kicks

– Joe Hendrix up the curvy stairs

– 11s Squats & Burpees (PAX were told to partner up for these, but I was just testing them to see if they knew that 11s are an exercise in which a partner is neither necessary nor convenient) with a run up/down the grassy hill in between

Mosey to the volleyball kitty litter…

– Partner 1: Bear Crawl down and back through the sand, Partner 2: do the exercise until their partner returns. Switch.

2x: LBCs, Erectors (Air Humpers) *excellent form on the air humpers by all PAX…

Mosey to the picnic tables…

– Partner 1: Derkins, Partner 2: Table Box Jumps. Switch.

20, 15, 10, 5

– 25 Dips

Mosey to the road and form 2 lines for an Indian…excuse me…Native American run…

– Random stops for pain stations:

Peter Parker x10 IC, Freddy Mercury x15 IC, Flutter Kicks x20 IC

– Native American run back to the shovel flag

that was 1 mile of Native American running…


6(10, actually)MOM:

– Russian Twist x20 IC

– Elbow Plank 30sec

– Plank 30sec

– Merkins x10 IC

– Hold 6 inches 30sec

– Flutter Kicks x20 IC

– Rosalita x20 IC

– Dora x20 IC


This was my VQ for a bootcamp (although I did bring cinder blocks for my VQ at the crucible) and it was a blast. Gotta start stepping up and leading more often. Everybody did great and worked exceptionally hard. You guys are the best.

– It was cool having Jekyll visiting from The Fort. Thanks for posting with us, brother.

– Jekyll and his homies at The Fort will be celebrating 2 years of F3 with Dredd & OBT this week.

– Oct 18 is the Anderson launch: EH some dudes!

– This Wednesday, Sept. 24, Traveler’s Rest launches at Gateway Park by Sunrift. Zorro has the Q.

– Upward Center launched today in West Spartanburg.

– Per Erector: F3 has raised over $400 for cancer research from his headband fundraiser awesomeness

– Erector will be sponsored doing a bike ride from Greenville to Maine for cancer research

– Continue to pray for Tydre with some infection issues in the Burn Center

– Sherpa running a marathon in Nepal this past week, repping F3 internationally

– Slim running a 50K in Asheville today



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